Lost 20 lbs in just under a month!!!

You'll likely see that rate of loss slow quite a bit. Don't get discouraged. You're doing well.

What is your daily calorie goal?

This sounds an awful lot like my weight loss journey and 20lbs in the first month sounds pretty normal. I started at just under 270 and I think I lost 11 lbs in the first week. It will slow down as you go along so dont get discouraged when 4-5 lbs per week slows down to 2-3 lbs per week. And then when you start to get within 10-20 lbs of your goal, it will likely slow down to 1-2 lbs per week. Reset the goals from time to time because MFP will adjust your calories as well. It kind of stinks, but the lower your weight the less calories your body needs. I gained a few pounds a couple of months ago as it is my busy time of year and no time to workout, and log properly. I am currently 185 and need to drop another 10 and 1-2 lbs per week is about all you can get without killing it at the gym or cutting calories too far. It sounds to me like you are on target. Keep up the good work and you will make your goals!

deimosphoebos wrote: »

Fitnessgirl0913 wrote: »

When I began my weight loss journey a couple years ago I also dropped my first 20 pounds very quickly. I was logging everything and counting calories honestly and thought hey this is great! I then started to feel extremely weak and tired, I had a lot of brain fog, and even developed muscle aches. I then received some advice to start using a food scale. I did not use one and since I was losing weight by "eyeballing" all my portions, I thought I was doing fine. Well a food scale revealed that I was underrating by a good 300-400 calories a day, not on purpose but that explained all my symptoms. I guess you could say I had the opposite problem people usually have when a food scale is recommended. I am not trying to be negative Nancy and congratulations on your loss, I just want to make sure you are doing it safely and your health will not suffer like mine did. I wish you the best on your journey!

My food scale arrived from Amazon this am, used it for the first time today for breakfast. There were a few days when I noticed a decrease in energy and I identified that as a lack of complex carbs at breakfast. Cheerios for breakfast were really no good. What has worked well for me is oatmeal, eggs, toast, bacon, meat, etc, as long as I stay under 500cal for breakfast.

Cheerios are a complex carbohydrate.

I’d like to say high five.

deimosphoebos wrote: »

psuLemon wrote: »

deimosphoebos wrote: »

Calories are set at 1800 / day which is what MFP gave me for a loss of 1.5lbs per week. My daily calorie intake increases when I train, but not by much. I mainly drink a protein shake after the gym which gives me an extra 200cal +/-.

Macros:

Carbs 203g
Proteins 113g
Fats 60g

I'm also limiting salt intake.

I'd consider bumping up protein to between 140 to 160g per day. The additional protein will help protect muscle mass, especially if you are resistance training.

If you are eating around that much, then you should see a slowing in your weight loss or may want to consider increase calories a bit. Personally, I had so much more energy and mores sustainable weight loss at 2300 than I did at 1800. So just make sure you monitor progress.

I also increase sodium since I work out.

That's alot of protein. The only day I successfully made to 130g was after eating eggs for breakfast, post workout protein shake, and two chicken breasts for lunch / dinner.

Two questions:

1. What do you recommend, other than chugging shakes? Alot of the other proteins come with more carbs and fats.

2. Why do you increase your sodium input since you work out, and how much?

I get my proteins from lean meats, fish/shellfish, Greek yogurt, eggs (egg whites especially), and a little from a protein bar. I average around 175g per day (but i also consume 2300 calories). Protein is just very important while losing weight. As you transition to maintenance, you can reduce the amount you consume.

Most people attribute sodium with hypertension, but fail to recognize that sodium is an electrolyte (potassium, magnesium, chloride and calcium are the other electrolytes). As you workout, your body will deplete them (thence Gatorade<-- btw, they barely have any electrolytes in them) and will require replenish. Chronic low levels of electrolytes can lead to fatigue, cramping and many other issues. So while exercising (especially if it is intense), it's beneficial to have a diet high in electrolytes. If you are worried about sodium, the best thing to do is eat plenty of foods high in potassium and magnesium. These will balance out the huge water weight fluctuations that people associate high levels of sodium.

Also, the AHA recommendations are based on sedentary lifestyles. But they also recommend something like 4300mg of potassium which most people dont' notice.